Vitamin D
Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis.
Vitamin D also helps your muscles, nerves, and immune system work right.
Most people get some vitamin D from sunlight. But your body is less able to convert sun’s rays to vitamin D as you age.

If you are age 51–70, you need at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU).
If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).

You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products.

Vitamin B6
Your body uses it to fight germs and to make energy. It also helps babies’ brains grow.
You need more B6 as you get older.
Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to improve mental abilities in people with dementia.
Chickpeas are an easy and inexpensive source. So are liver, fatty fish.

Vitamin B12
It helps make blood and nerve cells.
You get it naturally from animal foods like meat, fish, eggs, and dairy.
Most Americans eat enough, but age can change that. Up to 30% of people over 50 have atrophic gastritis, which makes it harder for your body to absorb it from foods.
Antacids, some meds, and weight loss surgery can contribute to a lack of B12.

You need 2.4 mcg every day.

Calcium
With age, you can start to lose more of this mineral than you absorb. That can make your bones break more easily (osteoporosis), especially for women after menopause.
Calcium helps your muscles, nerves, cells, and blood vessels work right. You get most of it from your bones, which get it from food.

Women over 50 and men over 70 should get about 20% more than other adults.

Men age 51-70 need 1,000 mg each day.
Men age 71 and older and women age 51 and older need 1,200 mg each day.
Don’t consume more than 2,000 mg each day.
Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.
You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.

Fiber

You probably know fiber is good for you.
But did you know it’s even more important as you age?

Fiber helps protect against strokes, helps you poop more regularly, and lowers your cholesterol and blood sugar -- big benefits in older bodies.
Women over 50 should get at least 21 grams a day, while men need 30 grams, but most people don’t get that much. That’s equal to about 6-8 servings of whole grains, or 8-10 servings of vegetables.

Magnesium
It helps your body make protein and bone, and it keeps your blood sugar stable. You can get it from nuts, seeds, and leafy greens. But older people tend to eat less of it. Plus, they're more likely to have long-term health conditions or take many medications, both of which may leave you short of magnesium.

Women age 51 and over need 320 mg each day.
Men need 420 mg.
This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds.
Breakfast cereals and other fortified foods often have added magnesium.

Omega 3s

These fatty acids are called “essential” because your body can’t make them.
They’re important for your eyes, brain, and sperm cells.
They also could help protect against age-related disease like Alzheimer’s, arthritis, and macular degeneration, which can cause blindness.
Food source: fatty fish, walnuts, canola oil, or flaxseed.

Potassium
Potassium plays a part in almost everything inside your body, including your heart, kidneys, muscles, and nerves.
It also may help protect against stroke, high blood pressure, and osteoporosis.
Many Americans don’t get enough.

For people age 51 and over, 4,700 mg per day is adequate.
Many different fruits, vegetables, meats, and dairy foods contain potassium. Foods high in potassium include dried apricots, lentils, and potatoes.
Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages.

Probiotics

These “friendly” bacteria are good for your gut and your immune system!
You get them from fermented foods like yogurt or sauerkraut, or from supplements.
They can help with digestive issues like diarrhea or irritable bowel syndrome, and may even protect against allergies.

Selenium
It protects your cells from damage and infection, and keeps your thyroid working the right way.
Selenium also can keep your muscles strong, and may help prevent age-linked illnesses like dementia, some types of cancer, and thyroid disease.
Just one or two Brazil nuts a day should be enough. Don’t overdo it. Too much selenium can make your hair fall out and turn your nails brittle.

Zinc
Many American seniors don’t get enough of this underappreciated micronutrient.
It helps your sense of smell and taste, and fights infections and inflammation -- all important jobs in older bodies.
Zinc also may protect your vision.
Oysters are far and away the best source of this mineral.